July 28, 2010
Knee Pain affects every runner at some time. We tend to believe it is running that causes it, but the truth is that any activity can cause knee pain - skiers, soccer players and windsurfers all suffer from knee pain. As runners, we ten to notice it more, because we practice our sport pretty much on a daily basis.I have been fortunate enough to avoid knee pain almost entirely, except for occasions when I have suffered from a knee injury. Towards the end of this post, I'll reveal what I believe to be my secret, but meanwhile I would like to give you the benefit of a newsletter I just received from my physical therapist, Dallas Williams. Here it is in its entirety:"Dallas, sometimes when I am running sprints or even long distance I feel this overwhelming pain around my knee cap. What is this pain, and do you have any solutions to remedy my pain?"
"Common causes of runner's knee are pain, overuse, muscle imbalance, and tight hamstrings, but there are several other factors. Initially, rest is a good treatment choice for runner's knee. Following rest; the RICE principle (rest, ice, compression and elevation), gentle stretching to all the tight muscles around the knee, and a treatment program that incorporates strengthening of the muscles that stabilize the knee joint. Make sure you pay attention to what your body is saying and don't get back to the track before your body is ready!"Assuming that you are experiencing the pain as described, Dallas' recommendations are perfect, but of course, if you have a serious knee injury, such as a meniscus or anterior cruciform ligament tear, more work may be required. Ruling out serious injuries, then, following these recommendations will rehabilitate the knee. The question remains how to avoid the problem in future.The strengthening exercises help, especially if you continue them for the rest of your running life. My experience, though, is that most runners quit doing additional exercises soon after the pain has gone. We want to get on with the run - even stretching before and after a run is a chore for many of us!This is where I believe supplementation can help. Supplements can never compensate for weak muscles or tight hamstrings, but they can help our cartilages remain young and pliant. I attribute my own freedom from knee pain to taking a glucosamine supplement daily. Very occasionally, I will start to feel pain in my knees or other joints, and when that happens I switch to a different formula. You see, the problem with glucosamine is that it takes months to be really effective.So, if you already have knee pain, here is the protocol I recommend, based on my own experience:1. Take a fast acting formula until the pain disappears. This will normally occur within a week or two. If it's not gone after a month, you might want to seek a medical opinion: more drastic measures may be necessary. The product I use is Fast Acting Joint Formula. (
Fast-Acting Joint Formula, 30 capsules ) 2. Now take a good glucosamine-based supplement daily. Do not quit taking it because your knees aren't hurting: this is a supplement that will benefit your joints for the rest of your life if you continue to take it. If you can't tolerate it, or don't like taking supplements all the time, go back to the previous step every time you have knee problems, but recognize that your running life (and your active life) may be limited due to your joints aging. The product I use is Procosa, which you can get from USANA.
Disclaimers; 1. I have absolutely no medical training and nothing I say should ever be taken as medical advice: only your doctor can provide that. I take no responsibility at all for what might happen to you from following my advice, and you should assume I don't know what I'm talking about. What works for me and thousands of other runners may not work for you. 2. There is a distinct possibility that I might one day get a small commission if you ever buy enough of the Joint Formula. I have never received one so far, but when I found out that the company I use has an affiliate program, I joined it in case one day someone bought some of their products on my recommendation. 3. I am associated with the company that manufactures and sells the glucosamine supplement I recommend. If you are not already associated with them, there is a distinct possibility that I might receive some compensation for your purchase. 4. There - now you know!
Posted by Alan Jenkin. Posted In :
injuries
July 9, 2010
Sometimes a surfer will wait for half
an hour, just paddling around, hanging out and waiting for the right
wave. When it finally comes, everything feels right, and that's
the time to go for it, and ride the wave. Hang in for as long as
you can and ride the wave: don't let the wave ride you!
The closest we come to that in running
is fartlek. I'm told this means “speed play” in Swedish, and
it's the nearest we get to playing when running. But we are playing
with a purpose – to improv... Continue reading...
Posted by Alan Jenkin. Posted In :
training, running
July 2, 2010
I want to start exercising again and try to get back into shape.
I'm in my 70 's now so I am starting to be more conscious of my health
and salvage what I can. When you get to 70 years of age, you tend to
take a better look at your general health and stop thinking that you
will be around forever.
I'm looking to get back into shape by exercising. At 76 years of age,
you tend to take a better look at your general health and st... Continue reading...
Posted by Alan Jenkin. Posted In :
running tips
June 25, 2010
I have missed a few days running
lately, for various reasons, but went for a pleasant, easy run this
morning. As I was running, I found myself reflecting on a
fascinating video I watched the other evening. In this video, Frank
Kern was talking to a group of network marketers about Core
Influence.
Now I had never heard this concept
before, so it was all new to me, but when I listened to what he had
to say I found that it struck a number of chords for me. What he is
looking at is why we do wh... Continue reading...
Posted by Alan Jenkin. Posted In :
running
May 28, 2010
In an earlier post (Keep it Simple) I mentioned that for
some of us the way to run faster is to lengthen our stride.
There are only two ways to run faster:
increase turnover or lengthen stride. Most coaches recommend
increasing turnover, but this tends to lead to a shorter stride. If
you naturally have a fairly long stride (like the Kenyans) it may be
better to add an inch or two to your stride rather than increase your
turnover.
How do you do this? The natural and
instinctive thing t... Continue reading...
Posted by Alan Jenkin. Posted In :
running tips
May 16, 2010
I believe it is in our nature to
over-complicate!
As a runner, I suffer from the desire
to go faster, as does every runner I know. Consequently, I read all
sorts of advice on how to go faster and put it all into practice.
The result?
Generally, I go slower!
So what is the problem? Is the advice
bad? Am I misusing it? Or is it something else?
I believe that we are all different,
and what works for one person can be disastrous for another. We each
have strengths and weaknesses; most of ... Continue reading...
Posted by Alan Jenkin. Posted In :
training, running
April 29, 2010
What is it about Nashville weather? Last year, I ran the Country Music Half Marathon on the hottest April day on record! It was 95 degrees when I finished. According to one runner, he had to dodge the fallen runners lying over the road at one point - they had all been moved on by the time I got there! This year, the weather had another surprise for us. At the start, it was cloudy and mlld. The forecast was threatening rain, and I was concerned that I would be rained on while awaiting the star... Continue reading...
Posted by Alan Jenkin. Posted In :
running
April 11, 2010
Today was the Capitol 10K race
in Austin. I had intended to run it, but changed my plans in
order to get in one more long run before the Nashville Half
Marathon in less than two weeks from now. I planned to run
13 miles this weekend and then drop to 8 next weekend.
My running partner, Jennie Lou,
picked up my packet for me Friday and asked if she could use my chip
as well as hers – that way I could “run with” her! They
told her that was OK as long as I didn't get an award for my ag... Continue reading...
Posted by Alan Jenkin. Posted In :
running
April 2, 2010
Motivation
Just as my running motivation
was really fading, I came across a great article by Kristin
Armstrong in Runner's World. She wrote about the
challenges of being a busy working mom (is there any other kind?) and
a runner. The article is called “Feeling Lucky?”
“If you view your run as an
opportunity, your attitude will get an adjustment”,
she says. Bless you, Kristin, that was just what I needed! Shifting
from “I've got to run” to “I get to run” made
all the differe...
Posted by Alan Jenkin. Posted In :
running
April 1, 2010
This week I suddenly found myself
totally demotivated. I ran 11 miles last weekend, working up to my
half marathon later this month, and found I felt tired and dispirited
afterward. Then, when I started off again this week, even the short,
easy runs seemed a huge effort, and worst of all I found I was just
hating running, rather than enjoying it.
So what happened?
So starts my newsletter due out tomorrow (Friday) for all members of this site. It will be published soon after midnight tonigh... Continue reading...
Posted by Alan Jenkin. Posted In :
training, running
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About Me
| Alan Jenkin |
| Huntsville, Tx |
A runner, undistinguished but persevering, I am more concerned with keeping fit and healthy than with setting records (even PRs).
So I plod on, enjoying the journey with not too much concern about the destination. But I must admit to getting excited when I run faster or longer than the previous time!
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